Curl Your Chin To Your Chest? No Thank You!

An e-mail conversation with a colleague in Australia and several conversations with teachers these past couple of weeks have brought me to write about the neck.

It seems there’s a considerable amount of confusion about necks. Many people either think necks are too delicate and don’t move or work to use them or they don’t consider the neck at all and it’s possible limitations. Both are dangerous: one either doesn’t use this great part of the spine and one abuses it.

The neck is comprised of 7 wonderfully interesting vertebrae that serve to support the skull, protect the spinal cord just as it leaves the skull (where it is full of the entire body’s nerves…as opposed to the lumbar spine which only has lower body nerves) and provide the attachment points for many of the muscles and ligaments that are vehicle for movement of the skull so the eyes can a wide field of vision without even moving the torso. Then there are muscles for your shoulder girdle, too. Not to mention blood vessels that run through the neck, your trachea and esophagus. Indeed. There is a lot going on in your neck.

The first and second vertebrae (C1 and C2) are uniquely designed to support the heavy skull with it’s brain, fluids, eyeballs, tissues and blood vessels and still allow for incredible movement. There’s a lot the neck supports. C3-C7 are more normal-like vertebrae, but if you look, you see that the spinous process start to get quite pronounced as we get closer to C7. Why? To stop cervical extension before it would be dangerous. If the heavy head were to tip back too far, those spinous process will stop it from over-stretching the anterior soft tissue and hurting the trachea and spinal cord.

Cervical Spine

So, those bony protrusions limit how far the head can tilt backwards. Excellent!

But what about how far the head tilts forward? Do we need to be concerned? The answer: Yes and No. It depends on the position of the rest of the body.

When your client is lying down on a mat or carriage doing an exercise like The Hundred, then we must be concerned about how harshly the neck is in flexion in relationship to how strongly the thoracic spine is in flexion. If your client is really able to bring her head and chest up, flexing in the mid-thoracic, truly engaging in the upper abdominals (you’ll see a crease in the abdomen at the base of the ribs and her upper body will be lifted up to the base of her shoulder blades, her blades remaining on her back)…then she can keep good forward flexion of the neck, keeping her chin off of her chest. This will strengthen the anterior muscles of the neck, chest and thorax.

However…if your client is weak in her upper abdominals and tight in her mid-thoracic back (like most beginner and early intermediate clients) then we have to watch out that our client isn’t just jamming her chin into her chest to get into the position of the exercise. If you see your client straining at the neck and unable to stretch her mid-thoracic with her abdominal strength…then your client will develop neck strain from the exercises.

So, you must work to teach your client to “curl your head and chest up; look toward your abdominals”. Rather than “chin to chest”. If you say “chin to chest”…that’s exactly what she’ll do. Why not. So, I beg of you not to say that. Not even as the start of a more full sentence. You’re simply asking your client to strain.

Put on hand on your client’s upper back and one hand on her upper abdominals and help her into the position…so she can hold it. Cue her again and again here so she doesn’t start to “uncurl” and strain her neck. Before she starts to strain, have her rest her head while she continues the exercise with her outstretched leg(s) higher toward the ceiling if they are not already (this applies to The Hundred and any of The Abdominal Series of Five). We mustn’t let our clients strain their neck muscles because while they are strong…they are also vulnerable to strain. So, please no “chin to chest” when they are lying down.

Another series of exercises where you have to watch out for neck strain is in more intermediate or advanced exercises where the hips come over the head. Whether it be Reformer Short Spine, Overhead, Long Spine; Mat Roll Over, Jackknife, Rolling exercises; Cadillac/Trapeze Table Tower, Rolling Stomach Massage, Shoulder Roll Down, etc…Whenever hips are over head, we must make sure our clients posterior neck is not flattened out and supporting the weight of the body. This is essential! The shoulder blades, upper back and back of skull are strong enough, but the cervical vertebrae and musculature are not. Please, oh, please, start teaching your clients and doing for yourself: “roll your shoulders back to lift your hips…look up and behind you…maintain the curve of the back of your neck”. The Roman Arches within our body are really important! The ones in your feet, hands, lumbar spine and cervical spine are the obvious ones…they are phenomenal support structures. Please do not flatten them out when using them for support. The neck is at true risk during these overhead exercises. Remember, when you change a curve on one side, the opposite side is altered, too. If with force (the weight of your body being pulled down with gravity) the posterior cervical spine is over stretched, then the anterior side is compressed. Really compressed. And the muscles strain. Really strain.

Your client (and you) will not be able to get up as high in the jackknife, overhead, etc. You simply won’t. And…Hallelujah! You will get higher in time…but not that “plumb line” which is too much for the cervical spine. Use shoulders back to support the cervical spine and make sure your client (and you) look up, not toward the hips. Make sure the chin is not lodged into the chest…but rather far away. “Maintain the curve of the back of your neck.” Very important! Don’t you agree?

Now, when is it OK to have your chin into your chest? Well, it’s really important to get a good stretch at the back of the neck and upper back when the neck is not “loaded” with the weight of the torso…meaning when you’re upright: Spine Stretch Forward, The Saw and other seated or standing exercises where the head goes down. Now, you still don’t jam the chin into the chest with forced muscularity, but if the chin touches the chest naturally from this movement, then that is absolutely fine…because there is not force or strain. Very passively, the neck bones can make a 50˚angle of forward flexion…that’s a lot! Healthy necks with passive flexion will likely have a chin touching a chest…just not forcing, pressing, gouging. You’re allowing gravity to aide in the stretch. Does that make sense?

Still, you never ever have to say “chin to chest”. It’s a cue that asks a person to compress. In an exercise like Spine Stretch Forward on the mat, you can simply say “look into your abdominals; aim the top of your head between your inner thighs”. Then you’re not asking for muscular compression…you’re just asking for forward flexion of the neck.

What about an exercise like the Round on the Short Box? THere, you try to keep the cervical spine in the same curve as the rest of the spine when rounding…because people tend to jam their chins into their chests and strain. Same thing in Stomach Massage on the reformer. So you must be wise and take into consideration: Is my client going to strain? Is this a good passive stretch? What is happening here? How is the neck faring in this exercise?

A recap:

1 – Cueing – You have better choices in neck cueing. None of them include “Chin to Chest”.
2 – Supine Exercises like The Hundred, Abdominal Series of Five, Coordination, we cue “Curl your head and chest up, look towards your abdominals”; make sure the upper abdominals are engaged and mid-thoracic is stretching, rather than the neck straining with the chin into the chest. There must, must be mid-thoracic flexion…otherwise modify.
3 – Exercises that have an over-head component, you must work to maintain your clients’ cervical neck curve. Cue “reach your shoulders back, look to the ceiling, maintain the curve at the back of your neck”. That means your client has to be confident in her shoulder girdle stabilization. (Remember that shoulder blades go back not down…that would be back into the the mat in these cases.)
4 – Exercises that have an upright torso (seated, kneeling, standing), allow for a full, relaxed but supported cervical flexion. Not muscular compression or jamming. Just full stretch.
5 – Be a critical thinker…consider the neck and it’s normal range of function, what strains, what stretches…what is healthy.

Please ask me questions about this. It’s a big question across the world…what to do with necks. I hope this makes it all make a bit more sense.

What do you think? Please comment in the section below. E-mail me, too! Read below for information about how to connect with me for sessions, workshops and more!

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I’m teaching from 11am to 4pm at Body Endeavors. Come take a session..bring a friend and do a duet or trio! My aim is to both give you a great workout and incredible tools you can use in your teaching…while never stopping your movement!

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October 21-23

PILATES ON TOUR – CHICAGO

I’m teaching on Saturday, October 22 from 1:30-4:30pm

Mr Pilates’ Archival Mat and Standing Exercises –3PMA CECs
There are many more versions of Mr. Pilates’ exercises than we see today. Variations, modification, combinations of multiple exercises in one! Fascinating, challenging and all the rest! These versions should not just live in the memories of those of us who had access to them years ago. They ought to be living, breathing exercises for those who need the modification or challenge! Experience this material, then teach it so we never lose track of these great exercises!

November 5NYC – Re:ABEnhance Your Teaching Skills – 2:30-6pm3PMA CECsThe more you teach, the more you need. Great Pilates doesn’t come from more and more exercises. Mr. Pilates created a set number of exercises in the classical Pilates Method. We work within those exercises. Great Pilates is about digging deeper and deeper in to the physical understanding of the Pilates Method. In this workshop, Shari will teach you to see more of what you need to cue in your teaching. We cue precision and stabilization in layers. Develop your eye and your understanding. If you do this, you will always be able to challenge your students as well as yourself for a lifetime of Pilates!

To register, contact Emilie at Re:AB at 212.420.9111 or by e-mail at center@reabnyc.com

November 13

Madison, CT – Pilates Barn

Pilates for Seniors- 11am-1:30pm – $100
2.5PMA CECsWorking with an aging population is great, but we must understand their special needs. What are the common conditions of the agin client? How do you drive a workout at his/her level? What are some modifications or new exercises to do? What are some great tools to use. You’ll leave this workshop feeling more confident that you know what to do and what not to do with your senior clients.

Teaching Tower Class: How to Create and Actively Teach 2p-4:30p – $1002.5 PMA CECsApparatus classes are a big part of our growing Pilates world. You teach them, but you were never trained for them. In your tower classes, there are people of all levels, many who have never seen or been on the tower and then there are some who are pretty advanced, as well. How do you create a class that takes care of them all? Let’s take the time to learn how to create really safe, strong and challenging classes on the tower. There are special guidelines and progressions you can follow and great ways to make a fantastic class for everyone…including you as the teacher!

To register, contact Lori at Lori@PilatesBarn.com or 203.214.3213

Sunday, December 4

Albany, NY – Albany Pilates Center

Magic Circle Miracles – 10a-1p – $1203PMA CECs

The Magic Circle has become a common tool in Pilates…so small, but so effective! It is Miraculous in it’s ability to transform a clients body and mind! You’ve used it a lot, but truly understanding it will make it your most precious tool in getting your clients to connect with their core/powerhouse, full body and mind. In this workshop you will learn the circle’s history, understand where, why and when to use the Magic Circle, learn solid technique of Magic Circle exercises and learn creative uses, too. It’s miraculous that a little ring can do so much!

Archival Exercises: Beyond the Everyday – 2p-5p – $1203PMA CECs

Joseph Pilates created somewhere between 500-600 exercises. You know some of the repertoire…it’s time to learn more. In this workshop, you will learn you rarely seen and immediately useful exercises on multiple apparatus (Mat, Reformer, Cadillac, Wunda Chair, Standing Arm Springs) all created by Joseph Pilates. You’ll leave feeling confident in the purpose and technique of teach exercise, have time to do exercises, practice teaching and ask questions. You’ll walk away with your own special archive of exercises for your strong intermediate clients…and yourself!

***Please share this information and tell your Pilates teacher friends and colleagues to come on over for workouts and workshops that will get your Pilates-teaching-juices flowing.***

Again, these are not your typical workshops where you might get just one useful tidbit. You will leave full of new teaching skills and ways to look at Mr. Pilates work. You will have a new perspective on Pilates that will enliven your teaching and your own workouts!

Shall we set up something at your studio or the one you work at? Clearly, I travel to teach and enjoy it! Read below for more info!

Workshops in Your Studio:
If you are interested in my teaching workshops and/or semi-private sessions for your teachers at your studio, please contact me at info@TheVerticalWorkshop.com I’ll be thrilled to put together a program with you for your needs!

While my vocabulary is classical Pilates, the principles behind my teaching and workshops apply to every style of Pilates.

We have countless topics to play with within technique workshops of classical Pilates and teaching skills workshop that apply to all!

*******Sessions:
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Workshops:
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Tats a great one Shari! Many a times I realized tat my clients often neglate their neck. Especially for roll up, side bend, anything to do with flexion & extension. So in order to create awareness, I always bring them to ‘Robert’ our skeleton & ask them to point to me the beginning & end of spine, then I reflect their findings to our Pilates principle of lengthening whole spine, the up & over. They then began to show more awareness to the articulation of the whole spine by initiating frm the right place!

I’d be interested in your workshop ‘Pilates for Seniors’, but I live in London/UK. I have a small ‘senior’ group for mat work – some with hip replacements, some with osteoporosis. Would love to get some new ideas and learn & know more about what’s best for them. Please let me know if you’re ever planning to come to London!

I am, indeed, coming back to London. At the moment, my trip is planned for the weekend of June 15-17, but those dates might change. I will gladly keep you posted. I always list my workshop information at the end of each blog post and in each newsletter. If it’s OK with you, I will add you to my newsletter mailing list. It would be great to work with you there! With that, I will suggest the Pilates for Seniors workshop for that visit.

In addition, I will add your request for information to my list of upcoming blogs. Until I get to post that (I have quite a solid list), take some time to study ailments of an aging population. Don’t study the Pilates information that’s out there…study the actual ailment. No matter what I or anyone else shares with you of what to do or what not to do…you’ll never feel utterly confident if you don’t actually understand what’s happening in your clients’ bodies. So, hop on the web to search and study osteoporosis, bulging discs, stenosis, high blood pressure, hip and knee replacements, etc. Start to learn what they. Then you will really start to understand what movement would be good and what would be terrible. Then we can discuss!

Hi Shari,
Great blog, as always! I had neck surgery 6 months ago, replacing 2 discs at C5-6 and 6-7. So my neck is now my priority! As well as my client’s new priority. I will say that (more out of habit), I have said “chin to chest”… but only in seated exercises like Spine Stretch Forward – never ever in loaded exercises! So now I will work to take even that bit of vocabulary out of my teaching. I always ask my clients to imagine they are wearing a tiara (or if it’s a guy, a king’s crown). This gives the proper length in the back of the neck, as well as in the front, maintaining the natural curvature in the cervical spine. Thanks again Shari! Keep the good stuff coming!

Hi, Bonnie! It’s great hearing from you! I’m so sorry to hear that you had to have 2 discs replaced, but so glad that this surgery exists now and is so very successful! We’ll have to talk in person about it!

Thank you for taking the time to read this piece and send me word about it! I hope to see you in the not-too-distant future!

I love your blogs, Shari! I always learn something new. I recently started asking some clients, even the intermediate folks, to leave their head down for hundreds and they are surprised how challenging it could be because they really have to connect. While I think it’s important to build those neck muscles, lifting their head too soon creates poor habits if they can’t do it correctly. Thanks again for always inspiring me to cue my with a clear, precise message.

Shari, your blog is excellent. There is so much confusion around the basic principles and so many teachers who have the best intentions yet end up wreaking havoc with their clients’ bodies. Thank you so much for creating this blog for teachers and for making it scientifically-sound yet accessible. It’s so important that we, as teachers, utilize critical thinking skills and that we constantly engage in self-scrutiny. Every Pilates teacher needs to read this! THANKS!!!

Cathy, thank you for your support. It’s very encouraging to meet (and e-meet) like-minded teachers. I appreciate your reading my articles and letting me know so! Please let me know if you ever have anything specific you’d like me to write about. I’m very interested in addressing the questions or thoughts of our community. And please pass the link to the blog along to whomever you think it would resonate with!
Thank you very much! I hope to hear from you again!
– Shari

Thank you for Sharing!
Was just thinking about how important this is while taking a pilates lesson last week. The teacher wouldn’t stopo saying: “chin to chest” and we did a whole series with all its step by step progression: warm up: hundred + 10 roll up. Then 10 chin to chest, 10 chin lift+chest lift . Then 10 full roll ups. I thought I would day. Don’t even want to think what the rest of the group was feeling.
Big hug

Hi! Great article and opinions and ones that I follow and stick to in my teaching. I have never been a fan of ‘chin to chest’ but have to admit that there has now been two occasions in my 2 year teaching career that I have found myself using it. Both occasions were with 1to1 clients and with both clients they were unable to do neck flexion in any exercise…this in itself I found fascinating. It was only after exhausting all my other cues and tricks did I resort to ‘chin to chest’ which worked and helped them to understand how the spine works. I do not use it in a group environent as I also understand there are many other alternatives but comments and suggestions on my experience are off course welcome

Thank you for both taking the time to read this article/blog and comment.

I think we can still avoid “chin to chest” even if our other efforts have been unusable. Perhaps say “draw your chin towards your chest…not into it, but in the direction of…” or “lengthen the back of your neck, draw your eyes to your abdominals”…and all the while making certain that there still remains a lot of space between the chin and chest…space in the anterior portion of the cervical spine.

I really understand the frustration as a teacher…how we just want our clients to “get it”. But we have to be patient and be OK with them not getting it at first. There’s always a way to avoid compression. It always takes extra effort from the teacher…dig in deeply and know that the first thing we teach our client is what they imprint in their nervous system. We always have to teach correct actions correctly…the first time. It’s not easy!

Keep at it, Karen! I have a feeling you’re doing a great job! You don’t have to rely on quick fixes or tricks…you have so much more available to you…I can tell! Simplify and see what happens. And as long as your client isn’t in physical danger, it’s OK if positioning is not “perfect”. Over time things come together!

Thank you, Karen! Please stay in touch with me and keep me posted on this and all things Pilates!
– Shari

Hi Shari, thanks for your reply. Another common cue that tends to have the same effects as ‘chin to chest’, is the cue to ‘nod’. I find that cueing a client to ‘nod’ just before cueing them to lift into a chest lift / ab prep really messes up the muscle firing sequence. What you want your client to focus on is their pelvic stability, their deep pelvic and abdominal support and the mechanics of the spinal column in its entirety. The ‘nod / chin to chest’ cue focusses the client’s attention on the wrong place at the wrong time. This means that the client actually prepares the sternocleidomastoids to stabilize the ab prep / chest lift movement rather than the pelvic, scapular and deep neck stabilizers and you end up with a completely incorrect movement pattern. Knowing when to cue what is arguably just as important as knowing how to cue what.

These are a few cues that I have found to work:

(1) In the chest lift / ab prep, feel as if you are lifting the breastbone up and over the knees. This cue beings the attention to thoracic spine and hopefully the cervical spine as it lies in relation to the thoracic spine. It also promotes elongation within the thoracic flexion and discourages excessive cervical flexion and excessive activation of superficial neck flexors.

(2) I always encourage my clients to support their heads and necks with their hands in every chest lift / ab prep exercise. Very few people are able to execute a chest lift correctly without this additional support. In this position, I encourage the client to feel the weight of the head within the hands. this brings their attention to the cervical spine rather than the superficial neck flexors, brings their awareness to the relationship of the cervical to the thoracic spine and encourages awareness of the role of the scapular stabilizers in upper body support. I always encourage my clients to lift into the chest lift only as far as they can without pulling on the neck.

(3) Finally, awareness of the spinal column in its entirety is crucial to achieving good spinal mechanics. In the chest lift, I ask my clients to be aware of the two-way elongation of the spinal column. Shari, this is your dynamic stabilization concept. The head and the hips reach away from each other continually. It’s dynamic even if the position is held.

Shari, I’ve really bombarded you with comments and emails – hope this is ok. It’s such a relief to be encouraged to voice myself!

Two requests: I find it is pretty difficult finding effective cues for the deep neck flexors that don’t have the result of merely promoting superficial neck flexion. Although the above cues address alignment and will indirectly strengthen the deep neck flexors, I find that many of my clients also need to work directly on deep neck flexor strength. I have one or two cues and exercises that I use but I don’t feel they are as effective as they might be. Do you have any tips?

Secondly, I love your concept of dynamic scapular stabilization. Would you write a post elaborating on this? I, too, was initially taught that scapular stabilization entails depression and retraction and have since learnt otherwise. I’d love to hear your approach.